6 Week Training Programmes for Run For Life 5K

• PROGRAM 1 is for absolute beginners who are currently inactive.
• PROGRAM 2 is for intermediate runners with one full day of rest per week.
• PROGRAM 3 is for advanced runners with one full days rest per week.

Download the entire 6 week training programme here

TRAINING GUIDELINES TO LIVE BY NO MATTER WHAT LEVEL YOU ARE:

1. Build mileage by no more than 10 percent a week, as a beginner, and up to about 20 percent if you already workout.
2. Always follow a "hard" day (in distance or speed) by an easy day, which could mean a total day off!
3. Give yourself at least 4-6 weeks to get to your 5K.
4. Walking isn't a bad word at any speed - Take a short walking break if you need to in training or during the "race" so you can finish well.
5. Listen to your body - If it says it's tired, it is. Take another day off or an easy day.